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| Katie and Derek completed their 1st half marathon last week!! Super proud of you guys. Looking forward to seeing you soon. |
Foothill Community College Track
Saturday, Dec-6, 10:30am to noon
Intermediate and Long Distance Workout
1600m, 200m, 1200m, 400m, 800m, 600m
w/ 3min rest b/t reps
Total: 4800m
Workout Details: This workout looks easy to me. It has lots of rest and low volume. The core of this workout is hitting the targeted paces. This workout has 6 different tempos. Yes, that’s right, every distance is at a different speed. An experienced runner will zero problems hitting a multitude of tempos. Inexperienced runners just have “running pace.”
|
Current Mile PR Time
|
1600m Target
|
200m Target
|
1200m Target
|
400m Target
|
800m Target
|
600m Target
|
|
5:00
|
5:51
|
0:35
|
4:19
|
1:19
|
2:51
|
2:04
|
|
5:15
|
6:07
|
0:37
|
4:32
|
1:23
|
2:59
|
2:11
|
|
5:30
|
6:25
|
0:39
|
4:45
|
1:27
|
3:08
|
2:17
|
|
5:45
|
6:43
|
0:40
|
4:58
|
1:30
|
3:17
|
2:23
|
|
6:00
|
7:00
|
0:42
|
5:11
|
1:34
|
3:25
|
2:29
|
|
6:15
|
7:18
|
0:44
|
5:24
|
1:38
|
3:34
|
2:36
|
|
6:30
|
7:35
|
0:46
|
5:37
|
1:42
|
3:43
|
2:42
|
|
6:45
|
7:53
|
0:47
|
5:50
|
1:46
|
3:51
|
2:48
|
|
7:00
|
8:11
|
0:49
|
6:03
|
1:50
|
4:00
|
2:54
|
|
7:15
|
8:28
|
0:51
|
6:16
|
1:54
|
4:09
|
3:01
|
|
7:30
|
8:46
|
0:53
|
6:29
|
1:58
|
4:17
|
3:07
|
|
7:45
|
9:03
|
0:54
|
6:41
|
2:02
|
4:26
|
3:13
|
|
8:00
|
9:20
|
0:56
|
6:55
|
2:06
|
4:34
|
3:19
|
|
8:15
|
9:38
|
0:58
|
7:08
|
2:10
|
4:43
|
3:26
|
|
8:30
|
9:55
|
1:00
|
7:21
|
2:14
|
4:51
|
3:32
|
|
8:45
|
10:13
|
1:02
|
7:34
|
2:18
|
5:00
|
3:38
|
|
9:00
|
10:31
|
1:03
|
7:46
|
2:22
|
5:08
|
3:44
|
|
10:00
|
11:41
|
1:10
|
8:39
|
2:38
|
5:43
|
4:09
|
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